Overview

Split: Upper / Lower
Frequency: 4x/week
Categories: High Efficiency, High Intensity

This high intensity training program utilizes only 3 working sets per muscle per workout.

Which means they must be MAXIMAL effort.

We’ll employ an accelerated ‘warm up’ to the initial sets so that you’re ready to give it 100% as soon as possible.

These workouts are not long, but will be brutal if executed correctly.

In order to stimulate as much tissue as possible, especially for convergent muscles like pecs and lats, we’ll slightly vary the exercise selection across the week to support both better performance and overall stimulus to the muscle fibers.

Suggested Training Schedule

Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off

Coach's Notes

The first 3 sets for each muscle group are designed to prepare you for your failure sets as quickly as possible. Stick to the effort (RPE/RIR) recommendations!

If followed, closely, you should either be able to use your third set’s weight for your first failure set (Set 4) or know if you need to go up/down slightly to nail these workouts from week 1.

On your ‘down set’ (the 5th set of As and Bs) expect to drop about 15% from your first failure set to hit the target rep range.

Program Access

View Membership Options